Raw chocolate ‘caramel’ fruit dip

I‘m a big believer in lowering our consumption of sugar, especially refined sugars. But at this time of year, as we head in to the holiday season, it just seems to breed unhealthy and overly sweet foods!

It’s a good thing I’m also a believer in finding healthier recipes so that my family (and I!) can still feel like we’re indulging a bit, without giving up on eating a mostly whole foods diet.

One of my absolute favorite fall treats has always been caramel apple dip! It was a staple in our home growing up and we always brought it to holiday functions, so this year I decided that I needed to find a replacement for the high sugar treat. And found it I did.

Three reasons I LOVE this dip:

  1. It is low in sugar AND uses only unrefined sugar, the easiest for our body to digest and breakdown.
  2. There is no cooking for this dip, and it takes only minutes to make. No more stirring the caramel over the stove! (another huge plus is that you can eat it right away, no waiting for it to cool down)
  3. It has a good amount of protein in it, which is perfect when you eat sweets, it helps keep your blood sugar from going nuts.

Photo by Donielle
Raw, Chocolate ‘Caramel’ Dip

one cup raw cashews
1/4 cup coconut milk (you could also use cream or even water)
1/4 cup real maple syrup
1 tsp vanilla extract
2 Tbsp cocoa
pinch of salt (or just less than 1/8 tsp for those of you who measure)

Method of Preparation

The actual method of preparing this caramel is incredibly easy, just don’t tell everyone else – let them think you slaved away making this masterpiece!

Blend the cashews, coconut milk, and syrup until creamy and smooth. (I loved the extra creaminess we got with the coconut milk. The first time I made it we had just used warm water, which was still good, it just wasn’t as rich.)

Add in the vanilla, salt, and cocoa, using more coconut milk (a teaspoon at a time) until you reach your desired consistency.

We preferred this dip slightly warm, though it’s delicious cold as well. And while apples were our first choice when we tested this out, we quickly found that it’s fabulous on other fruits as well; bananas, strawberries, pineapple. All wonderful.

Are you a fellow lover of ‘caramel’? If not, what is your favorite fall indulgence?

About Donielle

Donielle is an amateur herbalist and natural momma to two littles. She has a passion for nourishing nutrition, natural living, and spreading the word on how food truly affects our health. Her blog Naturally Knocked Up focuses on natural fertility and reproductive health, and her book on natural fertility will be available in June 2012.


  1. uhm… yum! :) Am definitely trying this out at small group next week. I’m sure they will all be loving it. (perhaps I should print off little recipes to bring along, eh?)

  2. very good post! need to say you did a great job and i really appreciate it!

  3. Thank you for sharing this useful information.

  4. I’m so excited to try this! My girls are allergic to dairy and so I made them coconut caramel for the first time this fall. They love it, but I stood over the stove for 2 hours stirring it. This sounds much better!!!

  5. Very nice great so nice good psot!

  6. Ooh! love it. I recently made something similar – a ‘caramel’ sauce to go over apple nachos. http://findyourbalancehealth.com/2012/10/halloween-caramel-apple-nachos

  7. This sounds great. My husband has a tree nut allergy though, Do you think something could be substituted for the cashews? I’m wondering if it would work with sunflower seeds, pepitas or maybe even peanuts.

    • I’m sure it would, though it will change the flavor some. I might go with a mix of peanuts and sunflower for a more mellow flavor. Though anything made with chocolate and peanut butter tastes amazing. :-)

  8. lovely, thanks. Do you think we could subsitute maple syryp with agave? And how much? Thanks x

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